How can I start a healthy eating and exercise schedule?


Great question! How can YOU? The only person that can really answer the questions is YOU! The first step is YOU DECIDE to make positive healthy changes in your life. Next step is to take ACTION! Take a look at the 24 hours that make up your day and schedule in time to take a few minutes for planning your nutrition and exercise each day. In addition, schedule time each day to work your plan! One change at a time and you are on your way to improving your health. Focus on what you CAN Do, not what cannot. What holds us back from taking steps towards changing poor unhealthy habits to positive healthy ones is usually not lack of knowing what to do. Good, accurate information is easily available, especially now with Sharecare as a resource. What holds back is taking action! So schedule, plan and work that plan to better health!

Start by setting some short and long term goals. Be realistic, don't say you are going to work 7 days a week when you know it's not feasible. Start out with the minimum and work your way up. Don't start a diet that will only work for the time you do it, start slow by eliminating bad things from your diet one by one and replace them with healthy foods. Getting healthy is not something you do over night; it's a life style change. Get a workout buddy you can count on, that will push you and be there to let you know when you're slacking off. Try starting off with get 30 minutes of cardio and 30 minutes of strength training 3 times a week.

Eat multiple small meals throughout the day to fuel the body and you want be so hungry at dinner time, you'll be less likely to over eat. Now that you are working out, be sure you are eating enough protein to help you build that lean new muscle, which will help you burn calories for weight loss. Before you begin your exercise schedule, be sure to get the OK from your doctor, if you have any medical limitation that may be problem during your workouts. Set up an appointment with a Personal Trainer to have an assessment done, so together you can find out what level of fitness you are at. Personal Trainers can design the perfect routine for what you like, need and can do base on your lifestyle. Nothing is worse than starting off with little education on exercise, where you get injured, discouraged and set your new exercise routine back.

So, get moving.

To live a long and healthy life, necessitates eating a balanced diet and daily physical activity. To help you accomplish a healthy eating and exercise schedule, follow these important tips:

  • Maintain a positive mental attitude. Realize that your thoughts determine how you feel and how you feel determines what you will (or wont) do. This determines your results!  You are 100% responsible for the outcomes and results of your life! It all starts with a positive attitude.
  • Eat a healthy diet low in processed sugar and refined carbohydrates. Opt for healthy fruits, vegetables, and lean protein to give your body the energy boost it needs. To help with this, start a diet log tracking all your meals and snacks; at least for the first 2-3 weeks.
  • Exercise a minimum of 30 minutes 5 days per week. If you need help designing an exercise plan seek out a personal trainer local in your area or message an Elite Trainer on Sharecare. Start slow and progress according to your abilities. In addition, invite a friend or loved one to join you to help make this process more fun and less intimidating.

The best way one can start a healthy eating, and exercise schedule is by setting specific daily simple goals to set out and accomplish. A couple examples of this would be to start to incorporate a daily goal of moving around, and doing physical activity for 30 to 40 mins a day in a safe heart rate zone based on ones individual goals, and limitations. A second example of a simple specific goal would be to start to incorporate a healthy balanced diet on a daily basis which can be put into place by a registered dietician on sharecare or in ones community.

Dr. Mehmet Oz, MD
Cardiology (Cardiovascular Disease)

You can do the following to start a healthy eating and exercise schedule:

  • If you're having trouble getting started, make a small move such as starting an eating log or buying walking shoes. You're three times more likely to follow through if you start with small gestures such as these.
  • Think ahead to how you'll eat and exercise on the weekends. It's easy to get too relaxed on Saturdays and Sundays, but healthy living is a 7-day-a-week endeavor.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.